Become a happier, healthier you: Five tips for better sleep

Do you toss and turn from one side of your bed to the other, finding yourself constantly glancing at your smartphone? Many people suffer from poor sleep. They feel shattered in the morning, are easily irritated and find it tough getting through the day.

Those who haven’t had a good night’s sleep can’t concentrate as well and react less quickly, which can be dangerous when doing things like driving. Even after just one night of poor sleep, you may notice you don’t feel at your best. This also works in reverse: when you feel tense and stressed, you sleep less well.

Here are five tips to help you get your sleep patterns under control.

1. Keep your bed for sleeping and sleeping for nighttime

The best tip: only stay in bed for as long as you actually sleep. If you’re spending too long in bed, you’ll end up dozing and not building up enough sleep pressure for actual deep sleep. If you find yourself lying awake for hours, it's better to get out of bed for a while and return when you are ready to try getting to sleep again. 

It’s also important to work out how much sleep you actually need. It’s best to do this at times when you have fewer obligations to take care of, such as during the holidays. A sleep diary can help you keep track of this.

Long naps on the sofa after lunch are also detrimental and reduce the sleep pressure that should build up during the day. Active days with lots of movement are beneficial because they tire your body out, making you ready to sleep.

2. Pay attention to your biorhythm

The second most important tip for healthy sleep is to adjust your rest time to your own chronotype. When do you sleep best, and when do you prefer to be awake? Are you a morning or an evening person?

Some people sleep particularly deeply from 10pm to 3am, while others sleep better between 1am and 7am. Generally speaking, getting plenty of daylight gives your body the right signals, and we feel tired when it gets dark at night. So, go outside as much as possible and try to reduce your exposure to artificial light.

Arrange a no-obligation consultation with Sanitas to discuss your health and how their products and services can help.

3. Peace and quiet in the bedroom 

The bedroom should be a place to relax. That means electronic devices such as mobile phones or laptops should be banished, and untidy desks covered in to-do notes should be relocated to a different room.

The bedroom should also be quiet, well-ventilated, dark and not much warmer than around 18 degrees. It’s also important to have a comfortable bed with clean bed linen.  

4. No alcohol, nicotine or caffeine

It’s not a good idea to drink an espresso or black tea in the evening if you already have difficulty falling asleep. You should avoid caffeinated drinks for about four hours before going to bed. Nicotine also stimulates the body and can disrupt sleep

Those who drink a glass of red wine before sleeping are not doing their body any favours either. Although alcohol reduces brain activity, which actually helps us to fall asleep more easily, it negatively impacts the quality of our sleep, leading to interrupted sleep and causing us to wake up early.

5. Relaxation

The odd sleepless night or period of poor sleep is part and parcel of life. Driving yourself crazy with worry won’t help and will just keep you awake for longer. Instead, stay relaxed and allow time for a pre-sleep routine to help you leave the day behind. And avoid watching exciting films or playing video games right before bedtime!

Be gentle on yourself

Not every night will be a perfect one, and sometimes there's simply nothing to be done about it. It's important to recognise when you haven't slept well, and make sure you plan accordingly. Don't give yourself difficult tasks to do that require lots of focus, or you will only find yourself frustrated at your performance, which might, in turn, affect your sleep again the next night.

Take a breath, relax, and know that sleep will come.